3×/week18 weeks
18-Week Full Body 3×
A periodised 3-day full-body program in three 6-week phases for muscle and strength, with an optional arms & shoulders day.
IntermediateBuild muscle75 min
QuadsIntermediateCompound
Bulgarian Split Squat
Rear foot on a bench, single-leg squat with dumbbells.
Benefits
- Big leg stimulus with light weights
- Fixes left–right imbalances
How to do it
- Front foot far enough that the knee stays over the foot
- Drop the back knee straight down
- Slight forward lean for more glutes
Common mistakes
- Pushing off the back leg
- Stance too short
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 120 s
- Reps in reserve
- 2
- Load step
- 1 kg
Safety and limitations
- Knee · Modify
With a moderate knee limitation: lighter load, shorter range, stop if it hurts. - Knee · Avoid
Avoid with a severe or worse knee limitation; use an easier alternative. - Hip · Avoid
Avoid with a severe or worse hip limitation; use an easier alternative.
Alternatives
No equipment
Programs that use it
4×/week12 weeks
Upper / Lower 4×
Four sessions a week alternating upper and lower body, 12 weeks in two phases.
IntermediateBuild muscle75 min
6×/week12 weeks
Push / Pull / Legs 6×
A high-volume 6-day split for experienced lifters. Can also be run 3 days a week on rotation.
AdvancedBuild muscle75 min
3×/week8 weeks
Home Dumbbell Full Body 3×
Three full-body sessions with only dumbbells, a bench and a band.
BeginnerBuild muscle60 min
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
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